"Top 10" -- Avocados

Avocados are considered an uncommon fruit that grows on trees, have inner seeds, and contain high amounts of oil.1  Avocados are a higher calorie food, each containing approximately 300 calories and consisting of about 12 grams of carbohydrates, 30 grams of fat, and 4 to 5 grams of protein.1  Don't let the calories and fat scare you, though.

Eating avocados is a great way to incorporate healthy monounsaturated fat into the diet.2 Regularly eating avocados has been shown to reduce cholesterol, including LDL and triglycerides.2 Eating foods rich in monounsaturated fat has also been tied to a decreased risk of diabetes and cancer.2 Avocados contain a few grams of saturated fat, but because they are from a whole, natural food, they are not considered harmful like other fats found in many processed foods and animal products.2

Beta-sitosterol, another compound found in avocados has demonstrated cholesterol lowering effects and seems to greatly protect the prostate.2 In addition, this superfood has nearly zero impact on blood sugar.2

Avocados are rich in other crucial nutrients such as potassium, folate, vitamin A, and beta-carotene.2 They also contain lutein, which is an antioxidant that provides excellent protection for the eyes and skin.2 Further, one avocado can provide up to one half day’s worth of fiber.2

Interestingly, there is a difference between California and Florida avocados -- both are good, but California avocados have approximately 20 percent less calories than Florida avocados, 13 percent less fat, and 60 percent fewer carbohydrates.2 California avocados have also been shown to contain more lutein and zeaxanthin, important antioxidants.2 On the flip side, Florida avocados have approximately 20 percent more potassium, as well as some additional calcium and phosphorous.2 Those those that are watching fat and calorie intake may want to eat the California variety.2

1Haas, E. (2006). Staying healthy with nutrition: the complete guide to diet & nutritional medicine. Berkeley: Celestial Art.
2Bowden, J. (2007). The 150 healthiest foods on earth: the surprising, unbiased truth about what you should eat and why. Beverly, MA: Fair Winds Press.